This week was a really solid week of workouts. I switched it up between CrossFit and Fit classes at our gym just because I’ve really been liking that some of the Fit classes are devoted to one part of the body. So sometimes it’s all about that bass ’bout that bass, then sometimes it’s about arms, or sometimes arms. I just like working that one muscle group for an hour since we don’t really do that in CrossFit. It’s a nice change.
Since some of the Fit movements you may not be familiar with, I’m trying to link them as much as possible to help you out with your own workout! A lot of these things you can do at home or in a gym by yourself! Enjoy and go kick the world’s ass!
And don’t forget to sign up for my latest giveaway because it ends tonight at midnight! You will have the chance of winning brand spankin’ new Wusthof knives AND kitchen gadgets to make your life easier in the kitchen! Click here to sign up before it’s gone!
Sunday – Rest day. I watched the CrossFit Games instead of participating in activity. That sh*ts crazy.
Monday – Workout made up by myself – Here’s a video of each movement I posted on IG!
15-minute AMRAP:
15-calorie air dyne
24 jumping lunges
20 Russian twists with 25# plate
20 dead bugs
then a pool day. The best.
Tuesday – Fit Class
50 reps of each movement – 200m sprint in between movements
Turkish Sit-ups with dumbbells in both hands
Russian Twists with a ball or plate
Flutter kicks
Toes to Bar or Knees to Elbows
Medicine ball mountain climbers
TRX V-ups (pikes)
Plank to forearm plank (go from being in a plank on your hand down to each forearm then back up)
Reverse crunch
Seated Knees in
Wednesday – CrossFit Class – This week is 1 rep max week. Meaning I hate going. I will never PR any of my lifts probably ever again, but it was fun to push it a little bit in the snatch since I love that movement. And thankfully, I was happy with my weight!
18 minutes to find a new 1 Rep Snatch – I got to 117#
Then 9 min AMRAP Of:
35 Double Unders
3-6-9-12-15… Power Snatch (135/95)
I got through round 15 + 39 reps at 75#
Thursday – Rest day
Friday – CrossFit then a Fit Class – We had a party at our gym so we all worked out together (the guys did a beer mile, it was disgusting to watch, people throwing up while running is the worst) and then we had a party at the gym after!
CrossFit –
1 rep max Clean and Jerk – I got to 125# then said, ew I hate this. Actually I said the f-word about 87 times
Then 10-minute AMRAP:
20 toes to the bar
20 handstand push ups
20 pull-ups
20 burpees
2 rounds + 7 reps rx
Fit Class –
12-minute partner AMRAP:
Station 1: 300m run
Station 2: wall balls
Station 3: overhead plate lunges
rest 5 minutes
12-minute partner AMRAP:
Station 1: 200m run
Station 2: dead bugs
Station 3: Burpees
Saturday – CrossFit Class – It was so fun to do a CF workout that was light and fast. Never ever are 35# kbs prescribed at our gym, they are always heavy. So this was wonderful except so so exhausting.
Hero Workout Wittman:
7 rounds for time:
15 kettebell swings (55/35)
15 power cleans (95/65)
15 box jumps (24/20)
I finished in 17:27 rx
I want to come to your Crossfit Broadway SO bad. I wish my box incorporated “Fit Classes” as well! A girl from my gym was just in Colorado and she mentioned she went to a crossfit class and she began talking about how they have “fit classes.” I was like omg did you go to Crossfit Broadway. She thought I was crazy for knowing that and then I told her about my slight obsession with your blog. That was a long boring story but hey! Can’t wait for the book signing in Chicago 🙂
that’s so awesome!! i’m so glad she came to our gym!! you’ll have to stop by Colorado and try some Fit classes out!!
Cassi, what CF gym do you go to in Chicago? I’m considering joining a box and could use some recs!
Crossfit Notorious! The best box in Chicago obviously 🙂
I would love a class that’s all about that booty. Mine has been growing since I started CF, but it would be nice to focus a little more on it.
I love maxing out my lifts… but not when I’m injured :/
I think the CrossFit games are getting out of control. Watching it this year I thought, “OK, this is no longer about who is the fittest on earth, it’s about who can do the most ridiculous shit in the shortest amount of time”.
aaaaagreed
Juli, I love reading about your weekly workouts and especially your fit classes and the description of the exercises you do in the class. I currently take 2 crossfit classes each week in addition to barre workouts, spinning, bicycling and sprinting. I have incorporated some of your exercises on my own and really enjoy them. Looking forward to your new cookbook also!
that’s so awesome to hear!! i always wonder if people ever read these posts since they don’t get many comments so I’m so glad to hear that they workouts are helpful in some way!
Just leaving some love for the weekly workouts posts. They’re my favorite!
I probably say the F word almost a thousand times at every crossfit workout..
i love you